Eat this five minute, 350 calorie meal for sustained energy, weight loss, and to look and feel good.
This is a great pre-workout meal, and it will also give you everything you require for sustained energy between it and your next meal If you use it for one or more of your five or six daily meals.
But try it at least once and see for yourself
These are calorie dense foods, which means you get what you need for energy, muscle building, and level blood sugar — without eating large amounts of food that make your belly (and you) look and feel fat and uncomfortable.
It’s simple. Here’s what is needed
•Oatmeal, not instant.
•Real butter, not hydrogenated fake stuff — I can’t believe it’s not food.
•Vanilla protein powder (or any flavor you like).
•Equal, Splenda, or your choice of sweetener (just not white sugar).
How to make it in under five minutes
•In a six inch pan bring to rolling boil one full cup water.
•Add one-half teaspoon (or less) real butter, and same amount coconut oil. This is mostly for the body’s requirement of fat, and to add some fatty flavor or mouth feel. You can use all coconut oil, but not all butter. Coconut oil metabolizes better.
•Shake into the water one-half cup of oatmeal, which will fill pan to just below water level.
•Remove from heat.
•Give oatmeal a minute or two for cooking off-heat. Add more oatmeal or water to make it the consistency you like and also stir-in the amount of cinnamon you like.
•Add one-half scoop of whey protein concentrate (not isolate) and stir. taste, add sweetener if desired
That’s all there is to it
I do not count calories. I do not think it is necessary unless you are totally out of control with your eating and portion sizes. Or training for a contest.
But FYI the content of the above recipe will be approximately
•Fat 8 gm 72 calories
•Carbs 35 gm 140 calories
•Protein 35 gm 140 calories
•Fiber 5 gm no importe
You have to eat anyway
So why not try it and see how it works for you. If you are working out hard, you really need some good, slow digesting carbs pre-workout, and protein, and some fat. Ditto if all you want to do is lose weight.
I also think it is a good idea to have a fiber source at home to add to anything you can. You can buy wheat bran, oat bran, cracked wheat, etc in your grocery store. In mine it is found near the oatmeal.
Bran and fiber is an acquired tasted so you want to start by just using a little until you work up to liking the flavor.
Remember to have an annual physical. Want more articles by Thomas Amshay, click here. Just remember the articles do not take the place of your doctor or health care team.